Evolution of a Man


Week 13, and allllllls well (except for my leg, and calves)


        “This sign is delicious”  -Tree

The run of the 22nd of December was my 43rd training run, the last run of the 13th week!  (Week 13: Dec. 16th-Dec. 22nd)

43 runs in, 13 weeks down, 12 weeks to go and I’ll be running the Saturday Rock N’ Roll Marathon in Washington, DC.

Week 13 Statistics!

Average Run

  • 00:44:54

Average Pace

  • 8:31 /mile

Average Distance

  • 5.25 miles

Notable week 13 information:

  • Week thirteen marks the halfway point in my marathon training!  13 down, and 12 left to go.
  • I ran 10 miles on Saturday.  10 miles is a heck of a long way, and my body is telling me about it even now, 5 hours laters.  My hips hurt, and the back of my calves are stiff and sore.  I see a bath in the future, or at the very least some icy hot.  The run itself wasn’t bad, in fact I felt great running it.  It was the last leg of the journey, the last 1/4 that was a killer.  I was feeling it, but not too badly.
  • Chris and I still haven’t gone to get the gel stuff for running the long runs, nor are we taking water with us.  We’re heading this week to the running store to pick up some gear and tips.  This morning, about a half hour before I went, I ate a half a banana (chewed extra thoroughly), and chugged a whole glass of water.  I am always cautious now of eating before running, but it worked out fine.  Not a hint of a cramp, and not a hint of dehydration upon return.
  • I’ve begun working on protein replacement upon return.  It has to happen quickly – first thing when you get back. I’ve ordered some protein from Dr. Mercola’s website (some organic stuff, with no ingredient whatsoever that you don’t find growing or right out of an animal), but it hasn’t yet got here.  I downed a big glass of milk for protein this time, and fixed two large egg/ham/mayo sammiches, and man were they good.
  • I’ve continued on my book journey; reading the Lord of the Rings on audio CD for the 5th time.  Frodo and company have just met Strider in Bree, and shit just got real with some Black Riders.


“..all that is gold does not glitter” – Gandalf

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Week 12 – 8 miles is a long way to run.


“Don’t judge each day by the harvest that you reap, judge it by the seeds that you plant” – Robert Louis Stevenson

The run of the 15th of December was my 39th training run, the last run of the 12th week!  (Week 12: Dec. 9th-Dec. 15th)

39 runs in, 12 weeks down, 13 weeks to go and I’ll be running the Saturday Rock N’ Roll Marathon in Washington, DC.

Week 12 Statistics!

Average Run

  • 00:45:23

Average Pace

  • 9:03 /mile

Average Distance

  • 4.98 miles

Notable week 12 information:

  • My injured leg is feeling much better.  It still gets a little sore after a run, but not sore enough that I have to quit, nor sore enough that i can’t make my following run.  I am going to stick with the stretches and keep it limber, and keep going to the chiropractor for adjustments.
  • I ran 8 miles on Saturday.  8 miles seems like a long way to go and it is…but I never felt like it was too far, or that my leg was going to give out on me.  I remembered seeing a commercial on television during the Olympics, where a guy was doing running and was listening to books on his iPhone.  I have tons of audio books, I used to listen to them while I worked, so I put the unabridged Lord of the Rings on my phone, and have been listening to it.  What a difference it makes!  I can zone out to the book, and even though i’m running it feels almost like I’m curling up with a good book to get entertained.   I’m almost ready to go run again, if only for the chance to hear the next chapter in Frodo’s saga.

“You can never get a cup of tea large enough or a book long enough to suit me.” – C.S. Lewis

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Running Wounded

“Relish the bad training runs. Without them it’s difficult to recognize, much less appreciate, the good ones.” 
-Pat Teske

The run of the 1st of December was my 34st training run, the last run of the 11th week!  (Week 11: Dec. 2nd-Dec. 8th)

36 runs in, 11 weeks down, 14 weeks to go and I’ll be running the Saturday Rock N’ Roll Marathon in Washington, DC.

Week 11 Statistics!

Average Run

  • 41:13 minutes

Average Pace

  • 9:13 /mile

Average Distance

  • 4.52 miles

Notable week 11 information:

  • Injury.  After my five mile run on week 10’s saturday, I had some pain in my hip.  It got pretty bad on Saturday night, but was gone Sunday.  Before my Monday morning run though, during my sleep, my leg hurt and throbbed all night, keeping me up.  I had done stretches and such, but it didn’t really help.  The pain was still there on Tuesday and on Wednesday (leading me to decide not to run on Wednesday, although I had planned to earlier).  I decided to go to see my chiropractor.  Dr. Joe did an excellent job.  He massaged the muscle, put on some penetrating gel (and provided me some for home), and used a cold laser on the area, as well as the typical adjustment.  My leg felt great, the pain was gone, and I ran with no problems on Thursday morning.
  • I ran 6 miles on Saturday!  From my house to Potomac View High School’s stone entrance and back.  It seems like a long distance to run just thinking about it!  It felt really good though, and the weather was perfect for a run.  My leg started getting a little sore at around the 3/4 complete mark, but I took an easier pace the whole way (8:53), and seemed to have saved my leg from severe pain.  I stretched it out extra when I got home, put on the gel Dr. Joe had given me, and my pain slowly faded away.

“Run when you can, walk when you have to, crawl if you must; just never give up.” 
-Dean Karnazes 


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Week 10! Big Milestone reached

Week 10!

It’s been a big week.  This week was the first week we were challenged to run 5 miles, which we did, on Saturday.  It was exciting to start the run, and I felt great about getting into it.  Mile 1, 2, and 3 went by pretty uneventfully (as I’ve been running this distance almost 10 weeks now).  Mile 4 and 5 were interesting.

I had been keeping up a blistering pace (for me, anyway) – under 8 min/mile, and I felt really good with it.  I decided to try and keep it up for the whole 5 miles.  Usually, I’d fall off towards the end.  I did keep on the gas though, and I started feeling my chest getting tight in the middle of the 4th mile.  By the 5th mile, I was hurting, and as I had designed my route to have a hill at the end I knew it was going to hurt even more.

I ended up having an average pace for the 5 mile run of 7:57/mile (39 minutes, 51 seconds), my best pace since I started running.  I know it’s not all about pace – but it was a minor goal that I was happy to reach.  To the stats!

The run of the 1st of December was my 34st training run, the last run of the 10th week!  (Week 10: Nov. 25th-Dec. 1st)

34 runs in, 10 weeks down, 15 weeks to go and I’ll be running the Saturday Rock N’ Roll Marathon in Washington, DC.

Week 10 Statistics!

Average Run

  • 36:01 minutes

Average Pace

  • 8:33 /mile

Average Distance

  • 4.19 miles

Notable week 9 information:

  • As said above, 5 miles run!
  • I went walking through the mall afterwards, and my outer groin (right where the hip connects to the inner thigh) was KILLING me.  it hurt for each step.  I’m going to have to investigate which stretches can help me keep this limber to avoid painful runs in the future (especially when I am running further distances).
  • If you add up all of the miles over the 10 weeks that I’ve run since starting training with the Runtastic app, it’s 104.21 miles, or past Baltimore and just about to Elkton, MD


I normally end with a quote.  Usually it’s some encouraging words that are relevant to the weeks run, something that is inspiring that might help inspire someone else.  While searching for something this week, I came across this, and have to share, because I found it very inspiring (and I freaking love Bruce Lee).  It also has to do with running, with reaching 5 miles, and with reaching your upper limits.


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Training week 9 – done!

The run of the 24th of November was my 31st training run, the last run of the 9th week!  (Week 9: Nov. 18th-Nov. 24th)

31 runs in, 9 weeks down, 16 weeks to go and I’ll be running the Saturday Rock N’ Roll Marathon in Washington, DC.

Week 9 Statistics!

Average Run

  • 30:29 minutes

Average Pace

  • 8:57 /mile

Average Distance

  • 3.40 miles

Notable week 9 information:

  • WELL, even though Chris and I knew it was upcoming, we failed to follow the schedule we have been following.  Week 9 was supposed to be the switching point from time trainings (we’ve been running 30 minutes for a while) to distance trainings.  We will start running the distance training Monday; with 3 miles being the goal, Wednesday; with 4 miles, Thursday; 3 miles, and Saturday; 5 miles.  Each Saturday from here until quite near the end, an extra mile will be added on, so in 5 months we’ll be running 10 miles on Saturday.  I’m a bit worried, but not from a running/fitness perspective, but more in a mental one.  I’m worried that I’ll be bored to tears running 10 miles.  I might be loading up the iPhone with an audio book to keep me company.

“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson

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Week 8 – The importance of a training partner

I’ve never been one to overestimate myself.  I’m pretty ‘real’ when it comes to my shortcomings, as much as I am confident in my abilities.  One of my main shortcomings in life is sustaining drive.  It’s hard for me to keep momentum going.  I get really amped for a little while on something, and end up giving it up when I’m later bored with whatever it is I was amped about.  Two months ago, I was amped about running a marathon, and about training for it.  I was worried though, that I wouldn’t succeed.  That I’d give up training for it, and not finish what I had started.

I set up built in failsafes.

  • I signed up and paid for the marathon.
  • I publicly set up a blog to keep me accountable to myself
  • most importantly though, I found a training partner.


I was discussing my goals with my neighbor Chris, who mentioned he had the same problem with working out.  He’d get all motivated, but that motivation would taper off and he’d stop doing it.  He asked me if I minded if he joined me on my marathon quest, and I was jazzed right away.  Having someone on the same path, waiting for you outside in the cold at 5:30am is a serious motivator.  We both know we want to run, we both know we need to run to train for the marathon, and the fact that we’ve both decided to do this thing together keeps us both still doing it.  Sometimes though, your partner has life stuff, and can’t race for a few days.  This happened this week, for Chris.  His wife was out of town, which meant he couldn’t leave in the morning on Wednesday or Thursday to run.

This shouldn’t have been a problem.  He’s missed a couple of other days for other reasons before, as have I, but we’ve made them up, or run by ourselves for the day.  This Wednesday, I heard the alarm go off, and looked at it.  My internal dialogue told me to turn it off and go to sleep, it’s just one day off.  My conscious mind – already bored-ish with running, agreed, and that’s what I did.  I was guilty all day long.  Thursday morning, the alarm went off, and my internal dialogue was similar.  Just as Wednesday, I went back to sleep, and didn’t run.

I agonized all day Thursday and Friday about it.  I should have gone.  I should have had the willpower to get off my ass and go run, but I didn’t.  I chose not to.  Without Chris to run with, I had a way out, and in a weak moment or two in the morning, I opted for it.

I’m so happy to have Chris to run with in the mornings, because he helps keep me on track – and I need that right now, while I build the habit stronger.

All that said, I did get two runs in this week; Monday and Saturday.

The run of the 17th of November was my 27th training run, the last run of the 8th week!  (Week 8: Nov. 12th-Nov. 17th)

27 runs in, 8 weeks down, 17 weeks to go and I’ll be running the Saturday Rock N’ Roll Marathon in Washington, DC.

Week 8 Statistics!

Average Run

  • 30:01 minutes

Average Pace

  • 8:33 /mile

Average Distance

  • 3.51 miles

Notable week 8 information:

  • I learned this week that I should NOT eat anything before going running.  I had a major cramp on Monday’s run, from about mile 3 til the end.  I need to do some research into how runners deal with abdominal cramps while out running.

“Stay on Target” – Jek Porkins, Red Six

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Week 7!

The 10 am run of the 10th of November was my 25th training run, the last run of the 7th week!  (Week 6: Nov. 4th-Nov. 11th)

25 runs in, 7 weeks down, 18 weeks to go and I’ll be running the Saturday Rock N’ Roll Marathon in Washington, DC.

Week 7 Statistics!

Average Run

  • 31:04 minutes

Average Pace

  • 8:59 /mile

Average Distance

  • 3.45 miles

Notable week 7 achievements:

  • None, really.  Week 7 was pretty run of the mill.  It was nice this week, the weather was warmer than usual.
  • Chris and I discussed the future training as the winter inevitably comes on.  We both dislike the treadmill, especially now that we’re used to running outside.  I was hoping to find an indoor track to run at in the mornings, and we found Claude Moore Recreational center, in Sterling, that has one.  The track is small, and there is the possibility that it could get repetitive and boring if we’re doing miles on it at a time.  While this is true, the same can be said of treadmill, and at least we’re running at our own pace on a track.  I’ve been trying to find information on other indoor tracks in Sterling, but have come up blank. Anybody know of any other ones, perhaps longer?

“Our labour preserves us from three great evils — weariness, vice, and want.” – Voltaire